Your pre-workout meal is very important. In most cases, your overall workout will be the result of this meal. The meal will differ if you are off season or in a pre-contest preparation phase. The likely scenario is that you are off season. Now, what the meal does for you is that it keeps your blood-glucose levels stable throughout your workout. The amount of food and food types will vary according to your workout and the amount of energy which will be needed. The time which you consume your meal will vary anywhere from 30 minutes to 90 minutes prior to your workouts. In general, the more you eat, the longer you should rest. The reason that you do not train right after your meal is because your stomach uses plenty of blood to digest the foods. This blood is needed to circulate freely through your working muscles. The pre-workout meal should consist of a combination of all the three macro nutrients - fat, carbohydrates and proteins. The carbohydrates should be of a low-glycemic index. A stimulant is also recommended if you need a boost in your workout. Perhaps a coffee, or a supplement which contains caffeine. This will help to create a hypoglycemic effect as well as a source of energy.  Sample pre-workout meal ingredients: Protein (40 - 60 grams) - Beef, steak, chicken or turkey. Carbohydrates (100 grams) - Fruits such as peaches, grapefruit. Potatoes, oatmeal Fats  These will be found in your protein and carbohydrate sources. Supplementation is also effective to your gains consumed prior to your workouts. Whey protein is recommended as a source which your body can use quickly. Glutamine and creatine are also very recommended for the average person. 5 grams of each should be taken prior to and following your workout. Please refer to the FT Shopping Center to read up on glutamine and creatine products and their benefits.